Edit Prone alternating arm and leg lift

Prone alternating arm and leg lift

id: prone-alternating-arm-and-leg-lift

1. Lie face down

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{
  "id": "prone-alternating-arm-and-leg-lift",
  "name": "Prone alternating arm and leg lift",
  "summary": "Lying face down with your arms stretched overhead, lift one arm and the opposite leg together, then swap sides.",
  "category": "stability",
  "view": "side",
  "anchor": "pelvis",
  "cycle": true,
  "steps": [
    {
      "title": "Lie face down",
      "instruction": "Lie on your front with your arms stretched out past your head and your legs straight, forehead resting on the floor.",
      "pose": {
        "rootPitch": 86,
        "shoulderFlexionL": 165,
        "shoulderFlexionR": 165,
        "ankleDorsiflexionL": -70,
        "ankleDorsiflexionR": -70
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.2,
      "emphasis": [],
      "contacts": []
    },
    {
      "title": "Right arm, left leg",
      "instruction": "Keeping the elbow and knee straight, raise your right arm and left leg off the floor together, then lower them.",
      "pose": {
        "shoulderFlexionR": 180,
        "hipFlexionL": -15
      },
      "holdSeconds": 3,
      "moveSeconds": 1.2,
      "emphasis": [
        "trunk",
        "upperArmR",
        "thighL"
      ],
      "contacts": []
    },
    {
      "title": "Left arm, right leg",
      "instruction": "Now raise your left arm and right leg in the same way, then lower them. Keep alternating.",
      "pose": {
        "shoulderFlexionL": 180,
        "shoulderFlexionR": 165,
        "hipFlexionL": 0,
        "hipFlexionR": -15
      },
      "holdSeconds": 3,
      "moveSeconds": 1.6,
      "emphasis": [
        "trunk",
        "upperArmL",
        "thighR"
      ],
      "contacts": []
    }
  ],
  "dosage": {
    "sets": 3,
    "reps": 10,
    "holdSeconds": 5,
    "perSide": true
  },
  "cues": [
    "Keep your forehead on the floor throughout.",
    "Keep the elbow and knee straight as you lift.",
    "Do not let your lower back arch."
  ],
  "cautions": [
    "If you feel pain or discomfort, stop the exercise and contact your healthcare provider."
  ],
  "level": "beginner",
  "tags": {
    "regions": [],
    "muscles": [
      "erector-spinae",
      "multifidus",
      "gluteus-maximus",
      "trapezius"
    ],
    "equipment": [
      "mat"
    ]
  },
  "source": {
    "kind": "url",
    "ref": "https://my.uiw.edu/wellness/_docs/w-corestability2.pdf"
  }
}

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